Sunday December 11th, 2016

VOD

Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die;

– John 11:25 NIV

Warm Up

Bear Crawls for Randy 🙂

Strength (Gymnastics Skill Work)

AMRAP 12

Teams of 2

2 Rope Climbs (1 Regular/1 Legless)
2 Handstand Push Ups
2 Rope Climbs (1 Regular/1 Legless)
4 HSPU
2 Rope Climbs (1 Regular/1 Legless)
6 HSPU…ect.

*Add 2 reps onto the HSPU each round. Do as difficult as possible (i.e. Strict/Deficit/Paralettes)

**Do the AMRAP OR spend the 12 min working on Handstand OR Rope Climb Skillz.

WOD

AMRAP 10

Teams of 2

1 Macho Man Complex
(3 Power Cleans + 3 Front Squats + 3 Power Jerks)

*Each athlete must complete the whole complex before passing to teammate
**alternate each athlete as desired through the 10 min

Rest 5 min

At the 15:00 on the clock, In teams of 2, perform the Following for time:

50 Double unders
20 Alternating Overhead Dumbbell Snatches (Must pass through Squat)
75 Double Unders
30 Alt OH DB Snatches
100 Double Unders
40 Alt OH DB Snatches
125 Double Unders
50 Alt OH DB Snatches

Cashout

50 GHD Sit Ups NFT